7/21/22

CrossFit GonzStrong – CrossFit

Metcon (Time)

Option A: Active Recovery WOD

For Time:

100/80 Calorie Row

60 Single Dumbbell Box Step-ups

40 Single Dumbbell Clean and Jerks

200 Meter Double Dumbbell Farmers Carry

40 Single Dumbbell Clean and Jerks

60 Single Dumbbell Box Step-ups

100/80 Calorie Row

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)

Metcon (No Measure)

Option B: Saturday wod

Weighted Chin-Up

For Total Load:

5 Sets of 3

*Building off 6.28.22

“Are We There Yet?”

5 Rounds [35 Minute Cap]:

1,000/800 Meter Row

30 Box Jumps (24″/20″)

30 Dumbbell Snatches 50 / 35 lb